Wireframe — Calisteniapp skin. Dashed boxes = media placeholders · orange = tappable/accent · new vs the ref apps. Tell me what's missing / wrong in features & flow.
Programs
⚙ Settings
Home & the only way to start training. A program = 1+ sessions of slots.
Today
Full Body ADay 1 of 3
Skill focus · 5 exercises · ~28 min · Moderate
▶ Start today's session
Your programs
Full Body A3 sessions
rotation: Push / Pull / Full body · ~28 min
StartEditDuplicateDelete
Front lever focus1 session
mono-session · evolving · ~20 min
＋ New program
Promote a mono-session to a rotation when ready.
‹ Programs New program
Three ways to create — science auto-fills numbers in all of them.
🤖 Auto (coach)
Goals + days + time → full program generated. Editable after.
🧭 Guided builder
Add slots yourself; app fills sets/reps/rest per goal + live guardrails.
📄 Templates
Start from a proven template (Push/Pull, Skill unlock, Minimal dose…), tweak.
‹ Back Auto-generate
Goals
SkillsMax strengthMinimal doseClimbing support
Days / week
1234
Time / session
1520–3045
Equipment
bar · rings · parallettes · fingerboard · kettlebell edit
Generate program →
‹ Back Templates
Push / Pull / Skill
3-day rotation · balances around climbing
Skill unlock: Front lever
evolving session built around one skill
Minimal dose full-body
2×/wk · least time, still progress
‹ Programs Edit program
Full Body A ✎ rename
goal: mixed · Moderate · ~28 min · equipment · muscles
Sessions ＋ add session
Push
Pull
Full body
mono-session hides these tabs · reorder / rename / delete a session here
Slots in “Push”
vid
Single-leg front lever
4 × 11s · 75s rest
🔄 evolvingminimalstatic
⇄ swap🔗 superset↑↓✕
vid
Short dips + Bulgarian row superset ×3
4 × 5 reps · 180s rest
📈 auto-loadstrength
linked as a superset — trains as a circuit in the player
＋ Add exercise
▶ Start this session
‹ Back Setup session
Calisteniapp-style pre-flight. Remembered per program.
🔥 Warm-upON
🔊 Voice cuesON
📳 VibrationON
🎬 Autoplay videoON
🙌 Hands-freeOFF
⏱ Time cap—
Defaults
Rest between sets1:30
Rest between supersets1:00
Start session →
✕
ⓘ
VIDEO HERO (vertical) · Single-leg front lever
4 Single-leg front lever 🔄 evolving
Accumulate ~30–45s of clean holds (4 × ~11s) · never to failure
Superset · round 1/3then ▸ Short dips
ResultEffort
✓11sRPE 7edit
2– 11s + ⏱ time holdRPE
311s—
411s—
＋ add set
✓ Log set 2 of 4
‹ Prev⇄ SwapNext ›
⏸ PauseEnd session
✕
ⓘ
Rest — set 3 next
1:12
−30s ＋30s Skip rest ›
vid
Up next
Short dips
8 reps
✅
Nice work
Full Body A · 12 sets · 24 min · ~180 kcal
Summary
Single-leg front lever11s · 11s · 10s · 9s
Short dips5 · 5 · 5 · 4
logged sets feed adaptation: reps auto-advance; ready-to-progress prompts a variation jump.
See in Logs Done
Skills
🌳 Tree view
The progression library. Browse a skill → add its current step to a program. Not a launch point.
Front lever
ladder · d1→d5
Planche
skill tree
Muscle-up
hub
Handstand
branching
Human flag
Pistol squat
‹ Skills Skill tree
CROSS-FAMILY SKILL TREE · nodes = exercises · lines = progression/gateway · your position highlighted · locked skills show unlock reqs
The motivational centrepiece — tap a node → detail.
‹ Skills Front lever
VIDEO / demo
Prerequisites (gateway)
Pull-ups ×8 · Tuck front lever 10s verified 90%
Working at: Single-leg front lever change level
Progression ladder
1 Tuck front lever ＋ add
2 Adv. tuck ＋ add
3 Single-leg (you) ＋ add
4 Straddle ＋ add
each step: prescription · evidence-on-tap · honesty badge (verified/suggested/extrapolated) · tendon gate ⏳
Explore
Browse by muscle
Chest
Back
Shoulders
Arms
Core
Legs
muscle-map tiles — use app/assets/svg body diagrams when built for real
‹ Explore Exercises
Chest ✕Equipment ▾Pattern ▾Difficulty ▾Sort: Popular ▾
167 found
vid
Barbell Bench Press
Lower chest
＋
vid
Ring push-up
Chest · shoulders
＋
＋ adds straight to a program (Explore is a library).
‹ Back Exercise
VIDEO
Ring push-up / Pompe aux anneaux
ChestShouldersTriceps
Also: RTO push-up · anneaux
Family: push-up (ladder) · see progression
Your history / PRbest 12 reps chart
＋ Add to a program
Logs
History
Progress
Body
CALENDAR — workout days marked · streak
Recent sessions
Full Body A · Push
Jul 13 · 12 sets · 24 min
›
Front lever focus
Jul 11 · 8 sets · 18 min
›
🧗 Climbing session
Jul 10 · logged manually
›
log climbing too → combined tendon-load view.
‹ Logs Session
Full Body A · Push
Jul 13 · 24 min · 180 kcal · avg RPE 7.5
ExerciseSets
Single-leg front lever11s·11s·10s·9s
Short dips5·5·5·4
Repeat this session
‹ Back Settings
Unitskglb
Equipmentedit
Goals & profileedit
Default rest times1:30
Measurement remindersevery 2 wk
Health sync (Google/Apple)later (native wrap)
Data — export / syncmanage

Single-leg front lever

Goalminimalstrength
Mode📌 fixed📈 auto🔄 evolving
Sets / target / rest (science auto-filled — override ok)
4 sets11 s75 s rest
⇄ swap🔗 superset📝 note✕ remove
Done

Add exercise

Muscle ▾Equipment ▾Pattern ▾From Skills
vid
Ring push-up＋
vid
Tuck planche＋

Swap · smart alternatives

by movement/muscle · filtered to your equipment · tagged by emphasis
vid
Tuck front lever
easier · same pattern
use
vid
Ice-cream maker
cousin · dynamic
use
Just this sessiononcemake permanent

How to — Single-leg front lever

VIDEO
cues · common mistakes · muscles · evidence & citations on tap
Close

Paused · 1:29

🔊 VoiceON
🎬 AutoplayON
Resume End & save
End & discard

Add measurement

Guided capture
Weight
Max front lever hold
Save